Improve your Breaststroke Kick With the Lateral Lunge

By Dr. G. John Mullen, DPT, CSCS

Swimming occurs in all planes of motion. The long-axis strokes (backstroke and freestyle) use rotation. Butterfly requires forward and backward motion, while breaststroke requires side-to-side strength.

Side-to-side strength is classified as a frontal plane motion; specifically, any motion occurring towards or away from the midline of the body. Strength programs for swimmers must incorporate strength exercises in all planes of motion, especially those used in swimming.

In breaststroke, poor front-plane strength may prevent a strong snap of the feet. The lateral lunge can strengthen the groin and prevent against groin strains, which are common in breaststroke swimmers.

Lateral Squat Directions

Set your feet apart, like you’re performing the splits. Next, break from the hip and knee on the right side and move your body towards your right knee. Your left knee should remain straight. As you come down, sit your hips and butt back, keep the back straight, and keep the shin relatively straight. You should feel a stretch in the left leg and the glute and thigh muscles working on the right leg.

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39 Comments

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George Lishik

8 years ago

In 2015 you show us this ?))) my coaches in 1967 do that . C ‘mon …

Norman Wright

8 years ago

Reply to George Lishik

Not every post is for you, they are trying to be helpful, chill.

Anonymous

8 years ago

Gerard Novello maybe someone should be doing this Noelle Noelle

Natalie Archer

8 years ago

Brittany Archer

Gerard Novello

8 years ago

like who.. Michael Scott lol

Colyn Bobby Ma

8 years ago

Thomas Chee

Joel Peixoto

8 years ago

Simão Capitão

Rodrigo Rosa

8 years ago

Pedro Silva

Janet Wolff- Stewart

8 years ago

Sierra Stewart

Lyn Balfour

8 years ago

Rick Balfour

Aek Lovemamee

8 years ago

Nugbin Binny

Doug Clark

8 years ago

Janice Clark

Lisa Duncan

8 years ago

Michael Finlay

8 years ago

Reply to Lisa Duncan

makes sense, i have them on a static lunge at the moment for starts. will look into this for next cycle

Lisa Duncan

8 years ago

Reply to Lisa Duncan

Even for you ya wee breaststroker

Michael Finlay

8 years ago

Reply to Lisa Duncan

haha good one!

Rodrigo Hr

8 years ago

Oscar Flores

Sharon Gregory

8 years ago

Christopher Bartels

8 years ago

Reply to Sharon Gregory

Come on Sharon Gregory, you think I havent done this move.

Got something much better!

Sharon Gregory

8 years ago

Reply to Sharon Gregory

Wouldn’t doubt you Christopher Bartels … I know you would.

Sharon Gregory

8 years ago

Reply to Sharon Gregory

Wouldn’t doubt you Christopher Bartels … I know you would.

Christopher Bartels

8 years ago

Reply to Sharon Gregory

Lookup lateral slideboard lunge on youtube!

Christopher Bartels

8 years ago

Reply to Sharon Gregory

Lookup lateral slideboard lunge on youtube!

Sharon Gregory

8 years ago

Reply to Sharon Gregory

Ok. Will do that now.

Joshua Munro

8 years ago

Zane Rademaker

Jairo Méndez

8 years ago

Andre Alvarado

Senan Kilani

8 years ago

Tariq Ahmad Khorma can we add it to our workouts ?

Tariq Ahmad Khorma

8 years ago

Reply to Senan Kilani

If this enhances your breast strokes as they say, you can certainly add it to your routine, I am personally not a huge fan of side lunges, especially for someone like yourself Giant with limited flexibility. You shall start it with I weight at all and slowly build up the range of motion